So, I have been getting a lot of messages on myspace about working out advice, highly due to the fact that not so long ago, I was a personal trainer. I have trained college level athletes, mixed martial artists, bodybuilders, and average everyday people... AKA you people that are reading this article right now. Pretty much the summer is about three months away and everybody wants to get that beach body!
There is no magical formula that is going to get you where you want to be, just hard work, strict dieting, and intense work outs! So before I get to the weightlifting aspects, let me tell you what you can no longer eat (if you are serious about getting where you want to be):
1. NO MORE FAST FOOD2. NO MORE SODA OR CAFFEINATED BEVERAGES... THIS INCLUDES COFFEE!
3. NO ICE CREAM, CHIPS, OR JUNK FOOD4. MINIMIZE GRAINS!If you follow the three general rules above, you are going to cut down your calorie/fat intake dramatically which is going to help you get shredded. Now Here are some things that you should be eating.
1. Chicken 2. Beef 3. Tuna 4. Fruits and Vegetables 5. Beans 6. Nuts (NOT THOSE KIND OF NUTS YOU PERVERT!)A Protein-Rich diet will build up your lean muscle mass, while shedding off fat! Now I know that you are probably asking, "Well, how much protein do I need to consume?" Well the answer is simple.
Take your body weight... and whatever you weigh, eat one gram of protein for each pound of muscle in your body.
Your next answer is probably, "Dude, I weigh like 200 pounds! How am I suppose to eat that much in one day!?" Well you take that 200 pounds and you divide it into 6-8 meals per day. BOOM!
Now, there are also a few things that you can do to speed up your results... these are called supplements. Supplements as in dietary supplement not as in Magical Pill that will make you buff over night. Below are some supplements that I have used in the past and they helped me out... I think they can help you out too.
The first supplement, I would like to bring to your attention is called NO EXPLODE. When you work out, you experience something called "THE PUMP". "The Pump" is a simple way of explaining, blood rushing through your veins... NO EXPLODE helps to push more blood throughout your body, which helps you push more weight, and it also helps your body to transport nutrients to your body quicker.
JUST DON'T OVER TAKE THE RECOMMENDED DOSAGE!
The second supplement that I would like to bring to your attention is Cell Mass! Cell Mass is a brand of Creatine... what creatine does is put water in your muscle fibers, which in turn makes them bigger, and it also helps to expand the amount of protein that can be absorbed by your muscles.
Take it after your workout... get your water intake up to atleast a gallon a day while taking it...
The third one is possibly the most important one of them all. I will be honest, it is hard to get your protein intake up to the needed amount with just food alone, plus it also gets spendy with just food alone, and also time consuming. OPTIMUM WHEY gives you 23 grams of protein per serving and it comes with about 150 servings per container! It is also low calorie, which is going to help you get that shredded up "300 LOOK"!
I would strongly suggest taking the forth supplement if you don't like being sore! Glutamine Powder helps your muscles recover faster! That's all you need to know!
XTEST is a natural Testosterone booster... it is 100% safe... 100% legal/over the counter, and it will help you become stronger and leaner, by naturally increasing your testosterone levels!
NOW, for the time you have all been finally waiting for... THE WORK OUT! YAY! Okay... even though I am a huge crossfit enthusiast, I believe that crossfit is the best ATHLETIC training program, but it really isn't the best for building a fitness model style physique. In all honesty when it comes to working out for a physique, my best advice is to stick with the basics! So here is a workout regiment that I think would work best for you...
Monday- Chest/Cardio
Workout 1- 45 minutes of any type of cardio... I.E. Swimming, Running, Cycling, etc.
Workout 2- Chest
Bench Press 4x 20
Incline Bench Press 4x 20
Decline Bench Press 4x20
Dumbell Pullover 3x15
Dumbell Flyes 3x20
Tuesday- Back
Workout 1:
Seated Rows 4x20
Moderate Weighted Deadlifts 4x20
Lat Pull Downs (Wide Grip) 4x20
Lat Pull Downs (Chin up Grip) 3x20
Back Extensions 4x 20
Wednesday- Shoulders/Cardio
Workout 1: 45 Minutes of Cardio
Workout 2:
Military Press 4x25
Arnold Press 4x20
Side Raises 4x20
Rear Delt Extension Machine 4x25
Upright Rows 3x20
Barbell Shoulder Shrugs 4x20
Thursday- ARMS
Workout 1:
Barbell Curls 4x20
Dumbell Curls 4x20
Preacher Curls 4x20
Dips 4x 10-20 (Depending on your physical conditioning)
Skull Crushers 3x 20
Rope Extensions 4x20
Reverse Curls 4x20
Wrist Curls 4x20
Friday: Legs/Abs/Cardio
Workout 1: 45 Minutes of Cardio
Workout 2:
Squats 4x20
Leg Curls 4x20
Leg Extensions 4x20
Calf Raises 4x20
Situps 4x 25
Leg Raises 4x25
Twisting Crunches 4x25
Saturday and Sunday are off days.
Stick to this routine and I guarentee that you will be shredded come beach season!
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The first supplement, I would like to bring to your attention is called NO EXPLODE. When you work out, you experience something called "THE PUMP". "The Pump" is a simple way of explaining, blood rushing through your veins... NO EXPLODE helps to push more blood throughout your body, which helps you push more weight, and it also helps your body to transport nutrients to your body quicker.
The second supplement that I would like to bring to your attention is Cell Mass! Cell Mass is a brand of Creatine... what creatine does is put water in your muscle fibers, which in turn makes them bigger, and it also helps to expand the amount of protein that can be absorbed by your muscles.
I would strongly suggest taking the forth supplement if you don't like being sore! Glutamine Powder helps your muscles recover faster! That's all you need to know!
XTEST is a natural Testosterone booster... it is 100% safe... 100% legal/over the counter, and it will help you become stronger and leaner, by naturally increasing your testosterone levels!
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